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Bench Press: 3RM football bar 192.5

4 rounds for time of:
20 3 Board Close Grip Bench 95 lbs
12 Toe Touches

4:29

Flat Bench Rear Delt.: 100 (2.5 plates)

saw my physio and got ims'd.....hip and back moving much better this morning

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1/21 WOD
A1. Close Grip Bench Press, 30X1, 4-5 reps, 4 sets, rest 1:00
A2. Mixed Grip Strict Pullups, tough set, 4 sets, rest 2:00 (alt grip per set)
95/8; 115/10; 135/7; 135/7

+
AMRAP 17:00
10x 10m Shuttle Run
3 Wall Walks
30 Medball V-Twists
8 rounds + 11

We seem to have entered a phase of long grinder WODs. Nothing fun about wall walks and medball V-twists. Special thanks to Coach Tom for shouting out "10 minutes left." Might as well have shouted "this will never end and you will spend the rest of your life doing this."

Claw

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Ten minutes left = This Will Never End!!!! Good one.

Tuesday January 21, 2014

Goblet squat warmup
Bergener warmup with 2# dumbells
Bergener warmup with 45# bar

Snatch practice to 115#
Squat clean and jerk practice to 115#

Press and Pull, For Time
25 dumbbell presses each hand at 20#
25 lat pulldowns to waist 40#
20 dumbbell presses each hand at 25#
20 lat pulldowns to waist 50#
15 dumbbell presses each hand at 30#
15 lat pulldowns to waist at 60#
10 dumbbell presses each hand at 35#
10 lat pulldowns to waist at 70#

(timer manlfunctioned, but these were unbroken except for moving between exercises. There was a big puddle of sweat and my heart rate still hasn't recovered).

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[B]18 Jan:[/B]
5 Burpees (Yay! Burpees!)

[B]19 Jan:[/B]
55 Burpees (Yay! Burpees!)

[B]20 Jan:[/B]
30 Burpees (Yay! Burpees!)

[B]21 Jan:
WU:[/B]
.3333333mi run
100 SUs
10 leg swings
10 Air Squats
10 Push Ups
10 Burpees (Yay! Burpees!)
10 Hip openers
10 Pull Ups
10 Burpees (Yay! Burpees!)
10 Hip closers
10 sit ups
10 Burpees (Yay! Burpees!)
10 27# Presses
11 Dus (with 2-3 SUs in between)

[B]WOD:[/B]
Open 11.2 with HR Push Ups

15 Min AMRAP:
9 155# DLs
12 HR Push Ups
15 24" Box Jumps

4 rounds + 8 DLs + 2 HR Push Ups

[I]I did 5 rounds in 1 Apr 11. I don't feel I worked as hard as back then, but it wasn't HR Push Ups & I had to keep track of my rounds, which lost time. Also, I stepped down from the box. That slowed me also.[/I]

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[QUOTE=Pat Quigley;1215316]good to see you guys around here. I have been out with bronchitis. fortunately or not I am also doing the Whole Life Challenge. Sticking to the food rules is not problemmatic----actually I am doing some research and learning more about Paleo and low glycemic eating.
[/QUOTE]

Pat - since diabetes runs in my family, I have tried to "eat healthy" over the years (zone diet kind of approach). When my wife had to go gluten-free two years ago, I decided to cut out the gluten too and to start low glycemic eating. It has worked well for me; my A1c (marker for sugar attached to red blood cells and one of the indicators of future diabetes risk) dropped from 5.7 last year to 5.3 this year.

1/20
WU: 1 mi dog walk; pistol practice; dynamic stretching; pullups X5X6; press 45 X10/ 60, 75 X5
Lift: Press 75, 90 X12/ 95 X 9, 5 reps
WOD: 3 RFT - 25# KB swings X20/ 6 pull-ups 4:12
Cash out: 25# KB swings X20; Burgner warmup; 20:00 bike trainer

1/21
WU: Row 800m; dynamic stretching; pull-ups X4X6; deadlift 45 X10/ 75, 90, 115 X5
Lift: Deadlift 120, 135, 145 X12
Assist: 45# front squats X10
Cash out: 4 rounds - 25# seated KB twists X10/ 25# KB swings X20

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5 rounds for reps of:
30s on/30s off
Lateral Wallballs 20lb ball
Ring Rows
Goblet Squats 20 kg kb
Russian KB Swings 20 kg kb

327 total reps


Dimel Deads: 3x15 135lbs was gassed from the above

Plank on elbows: 1min.-1min.-1min. (chain) 5/8" chain...got the full 1 minute for each

Decline Weighted Sit-ups: 1x max reps 10 w/20 lb dbell

and got some great news .....squamish b.c. (the town i live in) was named the best place to mountain bike in canada....which now fully validates the 20 plus years i have donated of my time to creating this mountain biking mecca :broc:

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Wednesday January 22, 2014
8 Fahrenheit

Five laps of Hogsback Lane in an hour.
Total elevation gain 872 feet.

When I can do 15 laps on three consecutive days I'll be ready for Peru.
[url]http://www.mapmyrun.com/view_workout?w=468496099[/url]

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Alden thanks for the feedback. first day back at the gym. Very light. Long warm up, static and dynamic stretching. 3X10 BP w. 135, 3X 5 Front Squat w. 135, 3X5 BS w. 135. More stretching on roller. Somehow pulled a back muscle playing w. 2.5 y.o. grandson. This is more painful than expected.

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ah pat.....those dang 2 1/2 year old grandkids eh? :D hope you get better soon. those pulled back things are never comfortable.

last nite

10 rounds
300m row
1 minute rest

19:34 (33 year old firebreather buddy texted me afterward that his time was 19:14. so i asked him how he felt beating an old man by only :20 seconds :rofl:)

150 red band chest pull apts

100 s/s bar standing obliques

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Thursday January 23, 2014

7F, -10F with wind chill, driving snow, ice everywhere.

REST DAY
(rowing and Oly lifting on tap tomorrow at 1513)